2 min DU

5-5-5 (last set 85 lbs, did not fell good)

Front Squat
4-4-4 (1 rep 135 lbs, felt too heavy 😦 )

Back Squat
3-3-3 (165bs)

Drop in Vancouver CrossFit 604 28/7/14

I went for the 4 pm class but I totally forgot to take wod and box pics…

3 rds 4 time
40 cal row
30 burpees on plate
20 wallballs
10 KB swings (20kg) RX 24kg (not in the middle of travelling)
3 min rest
40 cal row
30 wall balls
20 burpees
10 KB swing
3 min rest
40 cal row
30 wall balls
20 KB swing
10 burpees

Little update Thursday WOD 24/7/14

It is hard to be consistently with writing my blog when travelling… We did one more drop in at the other branch of CrossFit Paradiso at Venice Beach last Thursday. This was probably my favorite box. The workouts are posted online the night before (which is very common in the States), I do miss the whiteboard there because everything is digital abd on tv screens.But you can add your numbers after the wod, good organized. They have two big programms: All Levels and Fitness. Fitness is for everyone, can easily be scaled from beginning to advanced. All levels is more like the regular CrossFit class, more for intermediate and advanced athletes, focus is on more difficult movements and oly lifting. We went to a fitness class and it was good and challenging. I m still upset with my disapeared strict pull ups,I did ring rows, tried to focuson good movement… I hope I ve the motivation to fight back my pull ups, it was such a long way and every attempt just feels horrible and painful! 😦




Dogtown CrossFit 22/7/4

My shoulder pain got worse… during the last wods I felt weakness in my left shoulder. It is like my strengths is disappearing, every day a bit more… Lifting weights feels heavier every day, wods aren’t so much fun anymore… So it feels like a fight right now… I have to stay on and not losing my fun and motivation… Hopefully it gets better when I am back in Berlin, having my working out routine. Right now ut feels like to to many failures and steps backwards… :/
Anyways we went to Dogtown CrossFit for our wod. Lindsey Venezuela, one of the crazy strong CrossFit girls (2nd at the Games last year) works there as a coach. She did not teach the mornibg class but it was still fun to go. There were a couple of drop ins cause of the games and two athletes (Tommy Hackenbruck and a female athlete) practicing for the biathlon: unbroken muscle ups and running.

I was struggling with the weights, used 75 lbs for the jerk, 85 lbs for the clean, RX was 95… 😦 My left shoulder felt so weak… I used a 20 kg KB

AMRAP 1 4 rounds plus 4
AMRAP 2 3 rounds plus 3

not happy with the result

The rowing was okay, finished all under 2 min





AviatorCrossFit 21/7/14

We decided to go there because it was close to the hotel and only 10 Dollars for the drop in. The box was under progress and just three people worked out, we and another guy. The coach was nice, not so experienced. The workout was okay, the wod exhausting. I did the thrusters with 65 lbs which felt again heavier then a couple if weeks ago… :/




El Paso Double Drop in 11/7/14 12/7/14

I wrote a big texts about my last two drop ins in El Paso but it dissapeared… So just the short version and the pics… 😦

– 915 CrossFit, huge box…, seriousely the biggest I have seen so far
I got grumpy during trying strict pull ups, they were horrible… I lost upper body strenghts 😦
– Get Lifted CrossFit, the owner was really nice and helpful… He also competed at the regionals and finished 25th

Good wods but I was unhappy with my jerk, could not go for 95 lbs…, my technique sucks and so it felt f***ing heavy 😦
I did 3×95, 22×90 (messed up 2), 5×85 (messed up the last one, could not lock my arms)